Stop Flatulence: 10 Gassy Foods To Avoid

By Matthew Cenzon.
May 7th 2016

Flatulence - it's an issue that many people must deal with throughout the day. While humorous in some respects, accidentally breaking wind can also be a social nightmare that can haunt a person for many years on end. Perhaps this is the reasoning behind a search for medical assistance on how to stop flatulence, even though it isn't considered life threatening in any way. If you've been searching for a means of avoiding excessive gas, here are 10 foods you should definitely avoid:

1. Beans

The "musical fruit" at the top of this list of gas-causing foods should be no surprise. The powers of the bean have been spoken of in many school yards, far and wide, not to mention it's inclusion in popular fairy tales. So why do beans make people fart? Studies show that a complex sugar, called raffinose, is responsible for the flatulence caused by beans. Because the body is unable to digest this complex sugar in the small intestine, it has to process raffinose in the large intestine using helpful bacteria. Unfortunately, part of this digestive process is the creation of bad gas.

2. Starchy Foods

Most people love starchy foods like corn, potatoes, pretzels, bagels, breads and pasta. Unfortunately, these people will be dealing with a lot of gas issues with a starch-heavy diet. These foods have little to no water in them, and are processed in the large intestine where gas can start to build up. Many have noted that rice is one starchy food that does not seem to cause any problems with flatulence.

3. Artificial Sweeteners

The artificial sweetener, sorbitol, can cause gas because the body has issues breaking it down. Check the sugar-free foods, sodas and other products you are consuming to see if they are made with sorbitol. If you find any that you have been regularly consuming, cut back on their consumption to see if sorbitol is responsible for your gas issues.

4. Apples

Apples along with prunes, peaches and pears all contain sorbitol. Just like artificial sweeteners made with this natural sugar, they can give you gas. Try limiting your consumption of sorbitol rich foods to avoid bad gas.

5. Too Much Fiber

Fiber is thought of as being naturally good for you, which it is. It can help with heart disease, lowers LDL Cholesterol and helps with smoother bowel movements. However, a fiber-rich diet can also come with issues of flatulence. Of the two types of fiber (soluble and insoluble), soluble fiber seems to cause the most issues with flatulence. Soluble fiber is found in most fruits and is broken down in the large intestine, where gas forms.

6. Dairy Products

Dairy products like milk and yogurt pose as a gassy issue for people, especially those who are lactose intolerant. A lack of the enzyme, lactase, is the cause for this lactose intolerance, leading to stomach cramping, diarrhea and gas. Depending on the level of a person's lactose intolerance, these issues can range from moderate to severe. If you notice that dairy products give you gas, or something worse, you should probably cut them out of your diet.

7. Carbonated Beverages

While it's not exactly a food, carbonated beverages can be a major issue for people who are trying to avoid feeling bloated and gassy. These beverages, like beer and sodas, create an excess of carbon dioxide in the body.

8. Broccoli

Broccoli, especially in raw farm, can cause issues with flatulence. Just like beans, broccoli and other cruciferous vegetables also contain the raffinose, making people gassy after consumption. Various cooking methods like boiling or stir-frying can help reduce the levels of raffinose, which can help prevent gas.

9. High-Fructose Corn Syrup

Fructose is another one of those natural sugars that the body has issues breaking down. Aside from high-fructose corn syrup, gassy foods you should avoid with this type of natural sugar include onions, artichokes, pears and wheat.

10. Chewing Gum

Chewing gum, by itself, does not cause gas. The reason why you might feel bloated and gassy from chewing gum is due to all the air you are swallowing when you're chewing the gum. Eating your food too fast is another way to swallow excessive amounts of air that can cause flatulence. Please note, there is a difference between swallowing gobs of air and breathing. Any air in the stomach that does not escape from belching travels to the large intestine where it must pass through the rectum - if it doesn't come out one way, it has to come out the other.